For Time:
Bodyweight:
- 50-40-30-20-10
- Air Squats
- Russian Twists
Weighted:
- 50-40-30-20-10
- Goblet Squats
- Weighted Russian Twists
This workout is a descending ladder for time of a squat variation and Russian twists. The goal will be to perform this workout as fast as possible with a goal of under 15:00, modifying reps, movements, or weights to achieve that. After this, we encourage everyone to close the day out with a minute of couch stretch on each side for the hips and a minute in a seal stretch to open up the core.
You can scale this workout by dropping the reps down for each movement as needed or cutting out an entire set to decrease the overall work.
You can modify the air squats by squatting to a chair or couch to limit and control your depth.
The Russian twists can be scaled back by dropping the feet to the floor for an easier variation.
You can modify the air squats by squatting to a chair or couch to limit and control your depth.
The Russian twists can be scaled back by dropping the feet to the floor for an easier variation.
This workout can be made more difficult by using more weight for the goblet squats and Russian twists.
You could also add reps to the Russian twists if those are super fast and easy for you to get a greater challenge (ie 100-80-60-40-20).
You could also add reps to the Russian twists if those are super fast and easy for you to get a greater challenge (ie 100-80-60-40-20).
Fitness Schedule
Yoga Schedule
Helpful links:
You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!
All 4PM Public Fitness classes can be accessed here!
All 2:30PM Public Kids classes can be accessed here!